WARM UP – MOBILITY
1)
Calf warmups

2) 3 sets:
40-60 secs skipping / DU’s
Leg swings, hip hinges etc.
Shoulder circles, ring rows, pull-up warmups
5-7 light DB hang snatches /side each round
WOD A
DOUBLE WITH CHEESE
15 min AMRAP:
40 Double-unders
20 DB hang snatches 50/35lb
10 Pull-ups

– DB snatches don’t have to alternate, just complete 10/10 per arm

604 At Home:
DU’s: sub 20-30 jumping jacks
PU’s: table pull-ups or bent over rows
WOD B
3 Super sets:
15-20 Banded bicep curls
15-20 Banded face pulls
– rest 60-90 secs-

604 At Home:
Sub weighted bicep curls and upright rows if you don’t have a band

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